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RAPID RESULTS
Using the latest scientific principles such as carb cycling, menstrual cycle manipulation, refeeds, calorie shifting, advanced training techniques and HIIT to provide rapid results.

RESEARCH-BASED 
Contains numerous references and research studies supporting the methods used in these programs to help you burn 200% to 500% more fat, while adding muscle!

100% GUARANTEED
Over 5000 females have now transformed using this program. It’s also based on the latest scientific principles you will not see in any other program. For this reason, I offer a full 90 day refund – more details below!

WATCH WHAT MEMBERS JUST LIKE YOU

HAVE ACHIEVED IN THE 90 DAY BIKINI PLAN

 

DONE-FOR-YOU

PLANS TO GET YOUR DREAM BEACH BODY

Are you tired with weight loss fads and stupid workout plans that simply don’t provide the results they promise? Welcome to the 90 Day Bikini Program, the world's leading physique transformation plan with tens of thousands of members.

Specifically developed over a decade of research and testing by world renowned Celebrity Trainer and nutritionist, Rudy Mawer, MS. Rudy is world famous for his rapid scientifically proven transformations, with clients ranging from elite athletes, gold medalists, hollywood celebs and pro bikini competitors.

Unlike all other workout plans you will find online, this is a complete and long-term weight loss solution. Providing everything you need for long-term success and building in healthy and sensible lifestyle and dietary changes.

The 90 day program provides over 25 home and gym workouts, 7 day meal plans, 100+ videos, menstrual cycle and menopause hormonal optimization, advanced supplement guides, direct support, a private community with over 20,000 members and most importantly, education for long-term success.

It’s time to rapidly transform your physique and finally achieve your goals… forever!

ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME

TRANSFORM YOUR BODY BEFORE YOU KNOW IT!

UTILIZING

THE LATEST FAT LOSS RESEARCH TO TRANSFORM YOUR PHYSIQUE

WHY THIS PHYSIQUE PLAN IS SO

UNIQUE

100% Guaranteed Results

The 90 Day Bikini Transformation plan is known as the world's leading female specific plan, with 1000s of members all around the world getting amazing results! I don’t promise results, I guarantee them! Stick to the plan and you WILL achieve drastic results, even if you’ve failed on every other (poorly formulated) diet in the past! To show you how sure I am, I even offer a FULL refund after the 90 days!

Specific Diet Plans, Macro Lists, Shopping Lists

I hate boring food. Despite what people say, you can get shredded and eat the foods you LOVE – I promise. This plan teaches you how to create an enjoyable balance with each meal plan listing every ingredient and macro. This allows you to swap and tailor every meal based on your needs and preferences. Paleo, Gluten Free, Intermittent Fasting, Vegetarian etc, you got it!

Advanced Supplement ProtocolsAlthough they are entirely optional, I breakdown the latest scientific supplements to support your hormones, muscle growth, fat loss, metabolism, carbohydrate utilization, insulin sensitivity and menstrual cycle. Includes the latest research safe fat burners proven to increase fat loss by over 200%
Private Support Group & Daily MotivationNo other online program with thousands of members still offers PERSONAL and DAILY support. I spend all day, everyday helping YOU in the private FB group, along with 25,000 members giving their input, experiences, motivation and support!!!
Drop Fat & Protect Your HormonesUtilizing the latest science of “Calorie Shifting” I’ve designed a unique plan that cycles and undulates macronutrients, carbohydrates and calories to protect your important sex hormones, thyroid and metabolism that would normally become disturbed and damaged during transformations or diets.

Female Specific Training to Match Female's Muscle Fiber Types

Women and men have different muscle fiber types, metabolisms and mechanics. Unlike all other plans which are built on male-based workouts and exercises but not mine. Instead, I've tailored the rep ranges, workouts and splits to females, as it should be, enabling far greater results!

100% Guaranteed ResultsThe 90 Day Bikini Transformation plan is known as the worlds leading female specific plans, with 1000’s of members all around the world getting amazing results! I don’t promise results, I guarantee them! Stick to the plan and you WILL achieve drastic results, even if you’ve failed on every other (poorly formulated) diet in the past! To show you how sure I am, I even offer a FULL refund after the 90 days!

Specific Diet Plans, Macro Lists, Shopping Lists

I hate boring food. Despite what people say, you can get shredded and eat the foods you LOVE – I promise. This plan teaches you how to create an enjoyable balance with each meal plan listing every ingredient and macro. This allows you to swap and tailor every meal based on your needs and preferences. Paleo, Gluten Free, Intermittent Fasting, Vegetarian etc, you got it!

Advanced Supplement ProtocolsAlthough they are entirely optional, I breakdown the latest scientific supplements to support your hormones, muscle growth, fat loss, metabolism, carbohydrate utilization, insulin sensitivity and menstrual cycle. Includes the latest research safe fat burners proven to increase fat loss by over 200%
Private Support Group & Daily MotivationNo other online program with thousands of members still offers PERSONAL and DAILY support. I spend all day, everyday helping YOU in the private FB group, along with 25,000 members giving their input, experiences, motivation and support!!!
Drop Fat & Protect Your HormonesUtilizing the latest science of “Calorie Shifting” I’ve designed a unique plan that cycles and undulates macronutrients, carbohydrates and calories to protect your important sex hormones, thyroid and metabolism that would normally become disturbed and damaged during transformations or diets.
Female Specific Training to Match Females Muscle Fiber TypesWomen and men have different muscle fiber types, metabolisms and mechanics. Unlike all other plans that just base it off male based workouts and exercises but not me. Instead, i’ve tailored the rep ranges, workouts and splits to females, like it should be, allowing for much greater results!

STEP-BY-STEP PLANS

  • You’ll get high frequency workout designs to maximize fat loss, optimize hormones and achieve lean muscle tone.
  • All the training blocks are specially designed for rapid fat loss, improved muscle tone and strength gains.
  • You’ll get a female specific plan with extra focus on legs, bums and tums, so you can tone up and create the perfect beach body.
  • Each plan includes High Intensity Interval Training, which creates rapid fat loss and supercharges your metabolism – continue to burn fat for 48 hours AFTER the workout!
  • Tailored supplement protocols to support your workouts and DOUBLE fat loss (proven by research).
  • When you sign up today, you’ll get access to an advanced series of 7 day nutrition plans, tailored to your own body's calorie/macro needs. Each plan includes a complete macro breakdown and timing structure.
  • Great news! You can still enjoy your diet, based on your favorite meals, with the shopping list containing over 100 food items to choose from.
  • You’ll learn how to optimize your hormones, endocrinology, fiber types and nutrient utilization, with our step-by-step guides.
  • Our program and 40 page manual is packed with educational material and empowerment so your results last forever. This is no quick fix, it’s a lifestyle change!
  • Everything comes in a simple, easy to follow done-for-you format – no confusion or guesswork needed.

STEP-BY-STEP PLANS

  • You’ll get high frequency workout designs to maximize fat loss, optimize hormones and achieve lean muscle tone.
  • All the training blocks are specially designed for rapid fat loss, improved muscle tone and strength gains.
  • You’ll get a female specific plan with extra focus on legs, bums and tums, so you can tone up and create the perfect beach body.
  • Each plan includes High Intensity Interval Training, which creates rapid fat loss and supercharges your metabolism – continue to burn fat for 48 hours AFTER the workout!
  • Tailored supplement protocols to support your workouts and DOUBLE fat loss (proven by research).
  • When you sign up today, you’ll get access to an  advanced series of 7 day nutrition plans, tailored to your own body's calorie/macro needs. Each plan includes a complete macro breakdown and timing structure.
  • Great news! You can still enjoy your diet, based on your favorite meals, with the shopping list containing over 100 food items to choose from.
  • You’ll learn how to optimize your hormones, endocrinology, fiber types and nutrient utilization, with our step-by-step guides.
  • Our program and 40 page manual is packed with educational material and empowerment so your results last forever. This is no quick fix, it’s a lifestyle change!
  • Everything comes in a simple, easy to follow done-for-you format – no confusion or guesswork needed.

Price is listed in USD / American, this equates to around £14 UK GBP or $24 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world.

The 90 Day Bikini plan is provided instantly in downloadable PDFs / Ebooks (just like an ebook from Amazon). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans/ebooks are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document.

This price is a one-off fee with absolutely no recurring payments. You will get access to every ebook above forever.

designed for both rapid fat loss and long-term success

Advanced Calorie Shifting Techniques

Utilizing Science 10 years ahead of the fitness industry, my unique calorie shifting method has been proven to help you LOSE MORE FAT while maintaining your metabolic rate, calories burnt per day and important hormones such as Estrogen, Testosterone, Thyroid, Leptin and Ghrelin!
Advanced Refeed Strategies The first program to use scientifically backed, strategic refeeds to optimize your hormones and rapidly increase your metabolism just as it would normally be crashing! This allows for fast and consistent fat loss from the first day till the last, with the dieting flexibility to still enjoy the FOODS YOU LOVE!
Ramp up your Metabolism & Fat LossAlthough they are entirely optional, I breakdown the latest scientific supplements to support your hormones, muscle growth, fat loss, metabolism, carbohydrate utilization, insulin sensitivity and menstrual cycle. Includes the latest research safe fat burners proven to increase fat loss by over 200%
Decrease Hunger, Improve Long-term SuccessBy using strategic refeeds, calorie shifting techniques, carb cycling and advanced supplement protocols this diet can successfully optimize your hunger hormones – increasing Leptin (good) & stopping the decline in Ghrelin (very bad!)

designed for both rapid fat loss and long-term success

Advanced Calorie Shifting Techniques

Utilizing Science 10 years ahead of the fitness industry, my unique calorie shifting method has been proven to help you LOSE MORE FAT while maintaining your metabolic rate, calories burnt per day and important hormones such as Estrogen, Testosterone, Thyroid, Leptin and Ghrelin!

Advanced Refeed StrategiesThe first program to use scientifically backed, strategic refeeds to optimize your hormones and rapidly increase your metabolism just as it would normally be crashing! This allows for fast and consistent fat loss from the first day till the last, with the dieting flexibility to still enjoy the FOODS YOU LOVE!
Ramp up your Metabolism & Fat LossAlthough they are entirely optional, I breakdown the latest scientific supplements to support your hormones, muscle growth, fat loss, metabolism, carbohydrate utilization, insulin sensitivity and menstrual cycle. Includes the latest research safe fat burners proven to increase fat loss by over 200%
Decrease Hunger, Improve Long-term SuccessBy using strategic refeeds, calorie shifting techniques, carb cycling and advanced supplement protocols this diet can successfully optimize your hunger hormones – increasing Leptin (good) & stopping the decline in Ghrelin (very bad!)

ACHIEVE YOUR DREAM PHYSIQUE WITHOUT DITCHING
THE FOODS YOU LOVE

ADVANCED CARB CYCLING, REFEEDS, CALORIE SHIFTING
AND SUPPLEMENT PROTOCOLS

TO LET YOU ACHIEVE A HEALTHY AND SUSTAINABLE BALANCE!

WHAT’S INCLUDED IN THE 90 DAY BIKINI

TRANSFORMATION CHALLENGE ?

90 DAY TRANSFORMATION MANUAL

The Transformation Manual is more than just an introduction to the program. It breaks down the science behind how we can transform our body and gain muscle while losing weight, teaching the key principles on how we can attack that stubborn body fat which, until now, has been so challenging to get rid of. It also provides educational material to EMPOWER you, explaining how to become your own personal trainer and tailor your own diet. No more slow progress or stalled results, it gives you an EXACT blueprint to continually lose fat without any road blocks.

WORKOUT WEEK 9 – 12

The final 4 weeks takes your training to an entirely new level. By now your body begins to adapt so the introduction of more advanced training variables and accommodative resistance enables consistent growth, strength gains and fat loss even though you are already starting to become very lean. These last 4 weeks focus on chipping away at any remaining stubborn fat and fine-tuning your muscles to provide that smooth, tight and toned physique.

7 DAY DONE-FOR-YOU MEAL PLANS

The 7 Day done-for-you meal plans provide a 7 day rotational menu that you can immediately use. The diet plan can be tailored to your specific bodyweight and caloric needed, while providing the individual macros for every food (not meal, every single food!). This allows you to make simple replacements with our food list cheat sheet, containing the macros for over 100 foods. You can build the ultimate diet within the guidelines set, enjoying the foods you love (including ice cream & pizza!) while still burning fat!

90 DAY GROCERY & MACRO LIST

This comprehensive macro and grocery list provides an easy and comprehensive food list. Split down into protein, fats and carbohydrates you can easily select your favorite foods, complete with macronutrients allowing you to tailor them into your diet.

WORKOUTS WEEK 1 – 4

The first block of periodizied workouts to cause rapid fat loss, metabolic adaptations, teach your body to burn more fat as fuel, rev up metabolic rate and tone up those stubborn areas, including your legs, bum and abs. Each day you will have a specific, easy to follow workout where every set, rep, rest period, tempo and execution technique is listed.

BONUS: 90 DAY HIIT PROTOCOLS

A list of the best HIIT workouts that can help you shred the fat without hours on a treadmill. HIIT has been proven to be just as effective, if not more so, than a 30 minute cardio session in LESS than 5 minutes! Simply add these routines into your regime for drastic improvements in fitness, your ability to burn fat as fuel, metabolism, fat loss and power!

WORKOUT WEEK 5 – 8

This workout shifts the focus onto metabolic stress to create massive amounts of lactate and fat cell oxidation (burn). The high volume, metabolic workouts will help you create a firm and toned physique, hitting every stubborn area (arms, legs, bum etc) of the body. Each workout is tough, you’ll be tired and sore, but the results are well worth it!

METABOLIC HOME WORKOUTS

Several home workouts that utilise minimal equipment but still provide maximal results. Including a body weight hotel room workout, dumbbell only workout and barbell only workout. All of these sessions are metabolic blasts that will help with rapid fat loss and muscle retention.

ACCESS TO THE

PRIVATE FB GROUP

Not only will you get my free high protein recipe cookbook you will ALSO get access to me and my private FB group with over 30,000 members. I spend most of my day in there answering 100+ questions and speaking with every member individually. NOWHERE else online will you find this level of personal support from myself, along with motivation, accountability and be able to meet new, like-minded fitness friends every single day!

ABOUT RUDY MAWER, MS, CISSN

Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s experience in physique transformation. He has successfully coached over 500 personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and Bodybuilders and World Record Holders.

Along with this, he has a 1st class Masters and Bachelors in Exercise & Nutrition Science, is a certified CISSN Sports Nutritionist and is a respected researcher in the fitness, supplement and nutrition scientific community.

Rudy also consults for the world's leading fitness authorities and is a part-time scientific editor for Bodybuilding.com, T-Nation, Authority Nutrition, Muscle & Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more…

You can now learn from all of Rudy's knowledge and research, condensed into a mind blowing weekend of research, science, practical application and fun!

100% RESULTS BACKED 90 DAY GUARANTEE

As this plan is based on years of advanced scientific testing which has been successfully utilized by 1000s of our members I am 100% confident in you and your results. I understand you’ve likely failed before and followed fad diets or plans that promise the world but you need to understand this is a totally different ball game due to my scientific/research background and experience with elite athletes, models and Hollywood Celebs.

After all, the US Navy even bought me in to train the hardest and most elite men on the face of the earth... So, because I know the plan works, I offer a results backed guarantee if you complete the full plan and do not get results. Simply all you must do is complete the plan, follow my workouts/diet plans, record your measurements and progress every 2 weeks and then if, after 90 days, you’ve failed to lose weight or inches, you can request a full refund! Don’t worry, we can also stay friends!

FEEDBACK/RESULTS

FROM MEMBERS

TO HELP YOU GET STARTED, HERE’S A ONE TIME WELCOME DISCOUNT OF 80%

Price is listed in USD / American, this equates to around £14 UK GBP or $24 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world.

The 90 Day Bikini plan is provided instantly in downloadable PDFs / Ebooks (just like an ebook from Amazon). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans/ebooks are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document.

This price is a one-off fee with absolutely no recurring payments. You will get access to every ebook above forever.

FREQUENTLY ASKED QUESTIONS

As always, the answer depends. For example, someone who has 100LB to lose will drop fat much faster than someone who has 10LB to lose. It also depends on how hard you work and how consistent you are etc.

However, the average reported weight loss from clients on the plan who focus purely on fat loss is around 22 LBs. Not bad for only 90 days right? Remember, anyone or any program can make you drop “Weight”, but half of that is muscle.

We focus purely on FAT LOSS not WEIGHT LOSS.

This way the end result will be a lean but athletic physique, not just a skinny one! It also means you will be much healthier, stronger and have a better metabolism and hormonal environment after the 90 days!

Yes and no. They are recorded, but I am still busy having them edited and combined into each workout. Once finished, you will be emailed them for free as part of the FREE 12 month updates. They should be ready in 2-3 weeks (around the start of June).

Please note, the price will go UP for new customers once these are live so purchase today if you want the lowest price.

Absolutely not! I encourage a flexible and tailored approach. Although I provide an example diet plan for people training in the early evening this is not fixed. I have a whole section in the transformation manual providing other meal timing structures and teaching you how to tailor your diet based around the time you train.

No! All supplements are add-ons that may help. They are NOT a replacement for diet and exercise. They may help but they are certainly not required. Many people get great results without using the supplements, they are totally optional. I also receive no profit / perk from recommending them. In fact, most of the supplements I discuss are the core ingredients, I do not even mention a brand except for 1 or 2 multi-ingredient blends. .

You can certainly achieve equal results by optimizing a non meat diet. I myself have been vegetarian my whole life so can provide you with more support than most meat eating coaches / trainers out there. I’ve included both a vegetarian and fish only plan, complete with tons of high protein, physique friendly meals. I’ve even matched the macros / calories, so you will be on the exact same plan as everyone else! These can be further tailored if you are vegan, just dropping out the dairy based products for vegan friendly alternatives!

Yes, but most of it is already built into the transformation manual! The program is built to be self sustaining, I spend months developing everything in the plan so it is easy to follow and can be tailored to you. Throughout the transformation manual you will notice I try and teach you how to tailor aspects of the plan based on YOUR body. If you feel something is missing or confusing, please contact me and i’ll do my best to help!

I’m always looking to expand and improve the product. Unlike 99% of online programs, I actually care about your results and want you to be happy with the program. If you feel something is missing or needs explaining further please shoot me an email. I will happily help you and if I feel necessary, I’ll add the new content to the program for everyone else to enjoy!

Absolutely! I’ve spent 7 years researching the techniques and months developing the program, I want to share this research backed plan and help as many people as possible! I don’t believe that money should be a barrier for good information (and there’s so much bad info out there now) that can help you improve your health and physique.

I constantly have clients or fans message me when they are paying crazy money for a personal trainer or following a celebrity workout which is terrible. It’s sad that someone is putting in all the effort on a program that will never work. With the 90 Day Bikini Plan you can be confident in the fact that it’s backed by years of research, 100’s of medical studies and has been tested on over 1000 people already!

No way! This is a set ONE time fee that you pay which barely covers all my website hosting, designers, programmers and other online staff. Just pay the low price below and you get EVERYTHING listed above, along with a FULL money back guarantee!

Its PDF only, however, all files are made in “print ready” format and many people print the workouts and diet plans etc. There are over 200 pages when we combine all the workouts, diet plans, educational material etc. To print and ship this it would cost over $50 USD alone (more outside the US) and not allow me to provide it at such as low price. I want to make it accessible to everyone, regardless of money or budget. I hope that helps!

It is set in USD $ (American). You can convert this price easily by entering it into Google.

For sure, as said above, we have 1000s of members from around the world!

I provide several diet plans that can be easily tailored to your calorie, carb, fat and general nutritional needs. I also educate you (after all, you know your body best) on how to tailor your own diet plan. This adds way more long-term value and sets you up for long term success. There are several sections in the transformation manual that teach you how to manipulate your macros, calories and refeeds based on your own results, check-ins and metabolism.

RECENT REVIEWS (MORE AT CHECKOUT)

Price is listed in USD / American, this equates to around £14 UK GBP or $24 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world.

The 90 Day Bikini plan is provided instantly in downloadable PDFs / Ebooks (just like an ebook from Amazon). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans/ebooks are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document.

This price is a one-off fee with absolutely no recurring payments. You will get access to every ebook above forever.


*Individual results may vary, and testimonials are not claimed to represent typical results. All testimonials are real men and/or women, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results. Every person has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical user’s experience. However, these results are meant as a showcase of what the best, most motivated users have achieved. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system. You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, our programs require you to follow an eating plan and, at times, restrict the amount of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. RudyMawer.com / Rudy Mawer's programs are an educational service that provides general health information. Rudy is not a doctor, and his advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.

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When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.

I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time.

The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out.

The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.

6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA.

Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily…

I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone.

Frances M, 42, Scotland

I’ve been on so many diet and eating plans I have lost count! However, Rudy has created a plan which is so easy to follow! The workouts are easy to understand and flexible and the eating plan doesn’t restrict or cut out foods. Within the first three weeks I lost 15cm from all over my body! I cannot explain how awesome this program is!

Lauren G, Melbourne, Australia.

All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!! Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body.

I love the support I received from you and the FB group. Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results. Thanks you for personally responding to all my group posts and being so supportive.

Nan Johnson

What can I say??? I love 90 Day Bikini plan!!

I am 54 years and I have never seen myself so determined to transform.

All of Rudy’s workout plans are easy to read and understand, delivering rapid results – they work! With the help of Rudy blogs, the support of his group to encourage my fitness goals, and research to find what works best for my body, I am in the best shape of my life!! I am not stopping here.

I will continue to improve, you will see!!

Esthelita F, Texas, USA

Rudy I cannot express or say enough great things about you and your program. Everyone I meet ask me who my trainer is, what program, am I in competition prep etc. …the amount of confidence, support and knowledge you and your program have given me is amazing. Thank you so much! The best part? I keep just getting better/stronger. Thanks again.

Martine R.

Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The 90 day plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever.  The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!

Meg N.

I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy. I continued with MAD straight after and now have only a week to go, to finish it.

My body has had a total transformation.  With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other.

Laura, Scotland, UK

Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.

Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve.

Jaclyn G., age 40, Omaha, NE

 

“I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week.  The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly.

The eating plan was perfect.  I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety. With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy! I know I will get the results I’m looking for!”

Joanne Z

REFERENCES

Bantle, J. P., Wylie-Rosett, J., Albright, A. L., & Apovian, C. M. (2006). Nutrition recommendations and interventions for diabetes-2006: a position statement of the American Diabetes Association. Diabetes care, 29(9), 2140. Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da

Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(07), 1178-1187.

Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.

Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. The American journal of clinical nutrition, 90(1), 23-32.

Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. Journal of Applied Physiology, 76(6), 2253-2261.

Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity, 17(10), 1916-1923.

Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annuals of internal medicine, 142(6), 403-411.

Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22. Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance Athletes. DeutscheZeitschriftfürSportmedizin, 67(1).

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